Mayur BardoliaTraining Coordinator, Grifols · Success Coach & Learning & Development Facilitator since 2010✯Available for contract facilitation

Put Attention Outside of Yourself - A technique to Quiet Your Mind

11 Jan 2025 · 1 min

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1:28

In this instructional segment, the speaker introduces a simple mindfulness practice called the "external focus" technique, which involves deliberately directing one’s attention toward an object outside the self—such as a poster, tree, car, or person—for an extended period (e.g., a minute). By maintaining this outward focus, the mind’s activity gradually slows, leading to a quieter mental state. The speaker emphasizes that this method is often overlooked but is one of the quickest ways to achieve mental stillness, and it can be applied in various settings, including while walking.

Chapters

The second item here is to put attention outside of yourself. Let's try that. Okay, let's try that now together. This is one that people often forget, but it's the quickest way To quiet the mind. Let's do it right now. Pay attention to something on the wall for a minute. I have a poster across me, and my entire attention is with that poster right now. And as you get your attention out to whatever, it could be a tree, could be a car, it could be a person, could be anything. Your mind begins to get slower and slower and slower. And as you continue to do that, you could do that on a walk, for example, your mind eventually goes completely silent.